What is CrossFit All About?
The CrossFit prescription is “constantly varied, high-intensity, functional movement.” Functional movements are universal motor recruitment patterns; they are performed in a wave of contraction from core to extremity; and they are compound movements—i.e., they are multi-joint. They are natural, effective, and efficient locomotors of body and external objects. But no aspect of functional movements is more important than their capacity to move large loads over long distances, and to do so quickly.
Fran: 2:37
Pullups: 40
500m Row: 1:32
Grace: 3:04
Isabel: 2:51
Dbl Unders: 100
BackSquat: 455
Front Squat: 350
Overhead Squat: 250
DeadLift: 450
Shoulder Press: 205
Power Snatch: 205
Push Jerk: 300
Power Clean and Jerk: 265
Bench: 315
Crossfit Total: 1110
Monday WOD and Food
WOD
Max Pullups and 500 m row for time 4 rounds
Round 1: 30 pullups, 1:52
Round 2: 20 Pullups, 1:51
Round 3: 15 pullups, 1:50
Round 4: 19 pullups, 1:45
Total: 84 pullups, 7:18
This workout was a Puker, not literally but it hurt!
Food
Breakfast 4p, 2c, 11f
oatmeal, protein, peanut butter
Snack 4p, 2c, 11f
3oz ham
1 string cheese
1 pear
33 almonds
lunch 4p, 2c, 11f
same as snack
snack 4p 2c, 11f
after workout shake
1/2 cup blueberries
1 cup strawberries
27g protein
2 tbsp peanut butter
milk
Dinner 4p, 2c, 11f
taco salad at the Onion restaurant
1 glass of wine
snack 4p, 1c, 11f
1 cup cottage cheese
2 tbsp peanut butter
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